3220 Calorie Low-Fat diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Atkins / ketogenic diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 3220 calorie low-fat diet plan

Sunday's Diet Plan

3235.6 Calories 427.7g Carbs 104.4g Fat 174.9g Protein

Meal Summary	Ingredients	Directions
Breakfast 1061.9 Calories \| 132.3g Carbs \| 33.8g Fat \| 67.9g Protein 1 shake Oatmeal Banana Peanut Butter Chocolate Shake 669.6 Calories \| 69.5g Carbs \| 19.8g Fat \| 60.8g Protein 1/2 cup (41 g) Natural granola with raisins 159.1 Calories \| 33.0g Carbs \| 2.3g Fat \| 3.5g Protein 1 serving Morning Roasted Potatoes 233.2 Calories \| 29.8g Carbs \| 11.7g Fat \| 3.6g Protein	Oatmeal Banana Peanut Butter Chocolate Shake scaled to 1 shake Natural granola with raisins 41 g Natural granola with raisins Morning Roasted Potatoes scaled to 1 serving	Oatmeal Banana Peanut Butter Chocolate Shake Put all ingredients into blender. Blend until smooth. Use unsweetened almond milk (30 calories, 1g carbohydrate, 1g protein, 0g fat per cup) in place of water if you prefer a creamier shake. Morning Roasted Potatoes Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes. In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan. Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
Lunch 1114.3 Calories \| 161.3g Carbs \| 24.6g Fat \| 64.1g Protein 2 sandwich Simple Caprese Sandwich 706.7 Calories \| 104.0g Carbs \| 17.5g Fat \| 33.9g Protein 1 serving Red Bell Pepper and Hummus 139.0 Calories \| 16.0g Carbs \| 6.3g Fat \| 6.0g Protein 1 serving Yogurt & Dried Mango 268.6 Calories \| 41.3g Carbs \| 0.9g Fat \| 24.1g Protein	Simple Caprese Sandwich scaled to 2 sandwich Red Bell Pepper and Hummus scaled to 1 serving Yogurt & Dried Mango scaled to 1 serving	Simple Caprese Sandwich Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired. Red Bell Pepper and Hummus Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping. Yogurt & Dried Mango Chop up dried mango and mix into yogurt. Enjoy!
Dinner 1059.5 Calories \| 134.1g Carbs \| 46.0g Fat \| 43.0g Protein 2 serving Creamy Pasta and Vegetables 641.5 Calories \| 112.6g Carbs \| 13.6g Fat \| 25.9g Protein 2 serving Peanut Butter & Celery 417.9 Calories \| 21.4g Carbs \| 32.4g Fat \| 17.2g Protein	Creamy Pasta and Vegetables scaled to 2 serving Peanut Butter & Celery scaled to 2 serving	Creamy Pasta and Vegetables Slice carrot evenly. Prepare pasta according to package directions. Add broccoli and carrot for last 5 minutes of cooking time. Drain. Mix vegetable juice, soup, garlic powder, pepper and pasta mixture and heat through, stirring occasionally. Peanut Butter & Celery Spread peanut butter on celery and enjoy!

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